How to Naturally Lower Cortisol and Reduce Stress

Cortisol, often called the “stress hormone,” is produced by the adrenal glands and plays a crucial role in regulating metabolism, inflammation, and the body’s response to stress. While cortisol is essential for survival, chronically high levels can lead to anxiety, weight gain, fatigue, and other health issues.
If you’re feeling overwhelmed, struggling with poor sleep, or dealing with stubborn belly fat, lowering cortisol naturally could make a huge difference. Here are ways to naturally lower cortisol and reduce stress.(post includes affiliate links; full disclosure statement available {here})


Prioritize Quality Sleep
Poor sleep is one of the fastest ways to spike cortisol levels. When you’re sleep-deprived, your body perceives it as stress, leading to higher cortisol production.
Aim for 7-9 hours of quality sleep each night.
Stick to a consistent bedtime and wake-up time.
Avoid blue light (phones, TVs) at least 1 hour before bed.
Try magnesium, chamomile tea, or melatonin to support relaxation.

Reduce Caffeine & Stimulants
Caffeine triggers the release of cortisol, especially in people who are already stressed or sensitive to stimulants.
Limit caffeine intake to morning hours only.
Switch to herbal teas like chamomile, ashwagandha, or rooibos.
Stay hydrated—dehydration increases stress responses.

Practice Deep Breathing & Meditation
Mindfulness and relaxation techniques can lower cortisol levels in minutes by calming the nervous system.
Try box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.
Practice meditation, gratitude journaling, or visualization.
Engage in yoga or tai chi to activate the body’s relaxation response.

Balance Blood Sugar Levels
Blood sugar spikes and crashes trigger cortisol release, making stress worse.
Eat protein and healthy fats with every meal.
Avoid processed sugars and refined carbs.
Try small, balanced meals throughout the day to maintain stable energy.

Exercise
Regular movement helps lower cortisol, but excessive high-intensity workouts can actually increase it.
Opt for low-impact exercises like walking, yoga, and strength training.
If you love HIIT or cardio, limit sessions to 30-45 minutes and ensure proper recovery.
Spend time in nature—outdoor activities significantly reduce stress hormones.

Use Adaptogenic Herbs
Adaptogens are natural herbs that help the body adapt to stress and balance cortisol levels.
 Ashwagandha – Proven to lower cortisol and support relaxation.
 Rhodiola Rosea – Helps reduce fatigue and anxiety.
 Holy Basil (Tulsi) – Supports adrenal health and stress resilience.
 L-Theanine (found in green tea) – Promotes calmness without drowsiness.

Laugh & Socialize More
Laughter and positive social interactions reduce cortisol naturally by increasing feel-good hormones like oxytocin and serotonin.
Spend time with friends and loved ones.
Watch funny movies or stand-up comedy.
Try laughter yoga or improv classes for a fun stress relief method.

Take Magnesium & Omega-3s
Certain nutrients play a key role in regulating cortisol and calming the nervous system.
 Magnesium – Helps with relaxation, muscle tension, and sleep. (Try magnesium glycinate before bed.)
 Omega-3s – Found in fish oil, flaxseeds, and walnuts, these fatty acids reduce inflammation and cortisol levels.
 Vitamin C & B-complex – Support the adrenal glands and reduce stress.

Reduce Technology & Screen Time
Constant exposure to social media, emails, and notifications can overstimulate the brain and increase stress levels.
Set screen time limits and take breaks from technology.
Practice “digital detox” hours—no screens after a certain time.
Spend more time reading, walking, or engaging in creative hobbies.

Take Time for Self-Care & Fun Activities
Engaging in hobbies and activities you enjoy reduces cortisol and boosts overall happiness.
Read, paint, garden, or play an instrument.
Take a warm bath with Epsom salts to relax the body.
Try aromatherapy—lavender, chamomile, and sandalwood essential oils can lower stress.